12 January

Training (7a)

WITH A 30M RUNNING CLOCK 0:00-22:00 AMRAP OF: 50/25 CAL BIKE 30 DB SNATCH (50/30) 30 BURPEES OVER THE DB 30 OVER THE BOX JUMPS (24/20) 30 SB (50/30)
*With Ryan
*3+40c Bike 1M REST 23:00-30:00 7M AMRAP 1 HANG SQUAT CLEAN (185/125) 100M ROW 2 HANG SQUAT CLEANS 200M ROW 3 HANG SQUAT CLEANS 300M ROW 4 HANG SQUAT CLEANS 400M ROW 5 HANG SQUAT CLEANS 500M ROW 6 HANG SQUAT CLEANS 600M ROW
*4+9 1. 2 SEPARATE SCORES. ROUNDS AND REPS FOR PART 1 AND ROUNDS AND REPS FOR PART 2. 1 REP PER 100M ROW. 2. TEAMS OF 3. 3. 30'S MUST BE BROKEN UP EQUALLY BY EACH TEAMMATE. 10 IN A ROW BY FIRST PARTNER, 10 IN A ROW FOR SECOND PARTNER, 10 IN A ROW BY 3RD PARTNER. 4. IF SCALING THE HANG SQUAT CLEANS, RX LOAD AND DO 4:1 DL REPS FOR HANG SQUAT CLEANS, ROW STAYS THE SAME.

B.
Row'd Royalty Week 1 Workout
30 Second Sprint
30 Second Rest
x8 Intervals
*1:27 Overall Pace (1,378 Meters Total)